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MENOPAUSE BOX 2: CONTRAINDICTATIONS TO EXERCISE
Absolute contraindications l Unstable angina l Resting BP>180/100 either figure l Resting tachycardia > 100 bpm l Unstable/acute heart failure l Uncontrolled arrhythmias l Febrile illness l Failure to rise or significant drop in BP during exercise l Ventricular or aortic aneurysm
Relative contraindications l New or recurrent SOB l New palpitations or dizziness l Unstable / uncontrolled diabetes l Symptomatic hypotension
prevent falls (15):
n DO: 1-3 sets of 5-8 reps of 4-6 weight-bearing lower body strength exercises using body weight as resistance. Do these 2-3 days per week and add resistance gradually – up to 10lbs, ideally using a weighted vest.
n DO: use resistance bands to facilitate range of motion activity
n AVOID: impact exercises, spinal flexion against resistance, spinal extension with or without resistance, high compressive forces on the spine, quick or uncontrolled trunk rotation.
Physical function A programme of regular activity or exercise can yield significant improvements in fitness levels and quality of life in postmenopausal women. Studies (12,13) show improvements in balance, muscular strength and endurance, VO2max and flexibility in postmenopausal women and these results appear to offer a protective treatment against failing functional ability in geriatric women.
Menopause symptoms Research indicates that relaxation style exercise and controlled pace breathing exercises, eg yoga and tai chi, can help reduce symptoms such as hot flushes and night sweats (16). They are also good for reducing anxiety.
Contraindications to activity The contraindications to activity that exist for all individuals apply equally to this group (see box 2). Additional contraindications may be severe osteoporosis or significantly reduced balance and function.
Menopause is a part of all women’s lives and exercise can help deal with some of its symptoms and its effects on women’s health. It is also an opportunity to help women who are inactive at the start of menopause and who seek medical advice to encourage them to be active.
References 1. P. Mauriège et al. Subcutaneous adipose tissue metabolism at menopause: Importance of body fatness and regional fat distribution. Journal of Clinical Endocrinology Metabolism 2000;85:2446 -2454